Getting back to real chess events

I started playing chess as a kid, I went to a club pretty early and was able to participate in many amazing events. However, due to lack of time, I didn't play any decent tournament for like 4-5 years now. I was playing online, though, but mostly bullet/blitz chess. 

The problem now is that when I play over the board I can't think properly. It's like I am a beginner not knowing what to actually do with the pieces. This results in embarrassing against weak opponents. My brain somehow is unable to capture the whole board like it can during online when the 2D chessboard is easy to navigate. I am aware that this sounds a little weird, but this is a problem for me. I used to play good chess OTB, now it's simply not happening.

Any advice?

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